Blog

The key to reaching your optimal potential both mentally and physically: NUTRITION It’s that time of year. The holidays are over and you’re starting the New Year off right. Right? Challenge yourself this year to take control of your health – both mentally and physically. There is no greater reward you could give yourself, or those around you, then taking care of your own health. After all, if you feel good, you exude greatness! We have come up with five ways to start the New Year on the path to achieving your 2015 health goals. 1.) Drink plenty of water. This is number one for a reason. Water is one of the most underrated components of health. As dietitians, it has been eye opening to see just how many people live in a state of dehydration. This is a surprising statement, considering it is composed of two of the most abundant elements on earth, and your body is made of ~70% of it. Proper hydration is absolutely necessary for efficient cellular functioning and metabolism. You’ve heard it before, but it cannot be stressed enough—drink more water! Keep your body in a constant state of hydration, and you will notice how impactful that little H20 can really be. What’s the best way to tell if you are hydrated? Your urine. Take a peek. It should be a light lemonade color. 2.) Maintain a positive mindset. The size of your objective doesn’t matter; having the right mindset is critical. It is easy to get discouraged when you fall of track with goals, but the key is moving forward and getting back on track with the next meal or fitness routine. Believing in your ability is half the battle in making more health conscious decisions. Recognize that perfection is an illusion, and you are on a health journey, which, like life, will be one with highs and lows. Maintaining a positive mindset will make the lows more bearable and the highs even better! Your mindset will make a world of difference when it comes to reaching your greatest potential. 3.) Set small, attainable goals. Set yourself up for success from the beginning. The best way to do this is to create a road map of small goals that will lead up to your ultimate objective. Keep the end in mind, but be present in the now. Take it day by day, and do what you can in the moment to ensure your success. This not only makes it feel less overwhelming, but has been a proven way to reach success. 4.) Eat intuitively. We are often asked, “How many calories should I eat?” This is a valid question. Although we can give you calorie ranges based off scientific calculations, this is something that you should actually be telling us. How do you know how many calories to eat then? Listen to your body. Your body is a fascinating, complex machine and it knows exactly what you need. It really is about listening to it and tuning into your hunger cues. Know when you are full by letting your brain process the feeling of satiety. Put simply: eat when you are hungry, and stop when you are f ull. That’s how many calories you should eat. Easier said than done though! We...

Almond Butter Quinoa Blondies Make 2015 the year of mindfulness. This includes mindful indulgences too! Switch up your recipes a bit and try something new and tasty. This Almond Butter Quinoa Blondie is made with quinoa flour, which you can find in the baking section or near the gluten-free flours in most natural grocers. If you’re feeling extra ambitious, make your own quinoa flour by using a clean coffee grinder to grind whole grains of quinoa into a powder. These blondies have less than 150 calories per serving, and higher protein content than your average dessert. Replace the dark chocolate chips with dried fruit (I suggest dried apples or cranberries), and you will have a great breakfast side option. Embrace the theme of mindfulness by slowing down and enjoying every bite. Makes: 24 blondies Prep: 10 minutes Total Time: 1 hour Ingredients 1/4 cup unsalted butter, softened 3/4 cup smooth or crunchy natural almond butter 2 large eggs 3/4 cup packed light brown sugar 1 teaspoon vanilla extract 3/4 cup quinoa flour 1 teaspoon baking powder 1/4 teaspoon salt 1 cup dark chocolate chips OR you can substitute your choice of dried fruit Preparation Preheat oven to 350°F. Coat an 8-inch-square baking pan with cooking spray and line the bottom with parchment paper. Beat butter and almond butter in a mixing bowl with an electric mixer until creamy. Beat in eggs, brown sugar and vanilla. Whisk quinoa flour, baking powder and salt in a small bowl. Mix the flour mixture into the wet ingredients until just combined. Stir in chocolate chips or dried fruit. Spread the batter evenly into the prepared pan. Bake until a toothpick inserted into the center comes out with just a few moist crumbs on it, about 25 minutes. Let cool in the pan for 45 minutes before cutting into 24 pieces. Let cool completely before storing. Recipe adapted from...

Omega-3s boost immunity and reduce the risk of heart disease, stroke, and cancer and build cell membranes in the brain. They also may help with depression, irritable bowel disease, and autoimmune diseases like rheumatoid arthritis. To get all of our omega-3 fatty acids, we should aim for fish 2x/week. Which fish contain the most omega-3s that are good for you and the environment? Fortunately, Seafood Watch, a program run by the Monterey Bay Aquarium was developed to help consumers and businesses make choices for healthy oceans. Seafood Watch created a “Super Green” list containing seafood that is excellent for human health and is caught or farmed responsibly. The list includes seafood that meets the following three criteria: Has low levels of mercury (below 216 parts per billion [ppb]) Provides at least 250 milligrams per day (mg/d) of omega-3s Is classified as a Seafood Watch “Best Choice” (green) The Winners that made it on the most recent list include: Atlantic Mackerel (purse seine from Canada and the U.S.) Freshwater Coho Salmon (farmed in tank systems, from the U.S.) Pacific Sardines (wild-caught) Salmon (wild-caught, from Alaska) Salmon, Canned (wild-caught, from Alaska) – 7 Ways to Eat Canned Salmon. Choose these options when considering both your health and our planet – which is hopefully almost all of the time! Picture Source: www.thekitchn.com Article Contribution: Natasha Kirkbride, Nutrition...

I was craving a brownie recently and stumbled upon Anja’s Food 4 Thought’s awesome recipe. I’d love to share it here with a few updates, so you can enjoy all of the chocolatey goodness. Keep in mind, this is indeed a very healthy brownie, so don’t expect cake. The banana flavor is also pretty strong, so if you aren’t a fan of bananas, modify the recipe. Necessities: Food processor 8×8 pan 1 cup almonds 1/4 cup ground flax seed 1/3 cup shredded coconut pinch of salt 1/3 cup dates, chopped 2 tablespoons coconut oil 1/2 banana, ripened 2 T. honey 1 oz dark chocolate, finely chopped Finely chop the almonds in the food processor then add the flax, coconut, salt and dates. Pulse until well combined. Add the banana, honey and coconut oil and pulse until mixture sticks together. Lastly, add the chocolate. Pulse again until the chocolate is mixed in.Place parchment paper into the pan, and press the mixture in as evenly as possible. Keep in the freezer if you want a cold treat! Picture source: Anja’s Food 4...

We can thank Tracy Beeman, Pure Austin’s newest Registered Dietitian, for this awesome summer recipe. Enjoy for a light lunch or dinner or as a side dish to any meal. Mango, Quinoa and Black Bean Salad 1 cup quinoa, dry 1 can black beans, rinsed 1 cup fresh corn 1/2 large or 1 small cucumber 1 red pepper diced 1 small mango diced 1 small red onion 1 TBS fresh cilantro (to taste) 1 cup canned and rinsed black beans 2 scallions thinly sliced 2 TBS EVOO 2 Limes juiced Prepare the quinoa first. I rinse then soak my quinoa overnight before I cook it. It makes it a bit easier to digest and it comes out nice and fluffy every time. * 1 cup quinoa * 1 1/2 cups cold water * Optional: 1/2 tsp salt 1. Rinse: Stir the quinoa with your hand, and carefully pour off the rinsing water using a fine mesh strainer. 2. Drain quinoa well in the strainer, transfer to the cooking pot, add 1 1/2 cups water & 1/2 tsp salt if desired. 3. Bring to a boil, cover with a tight fitting lid, and turn the heat down to simmer. 4. Cook for 15 minutes. 5. Remove quinoa from heat and allow to sit five minutes with the lid on 6. Fluff quinoa gently with a fork and serve 7. While quinoa is cooking, dice up veggies. 8. In large bowl, add diced veggies, black beans, corn (thawed frozen or fresh), cilantro, olive oil, and lime juice. Mix and set aside until quinoa is finished. 9. When quinoa is finished, add to above bowl, stir and serve as a side dish or refrigerate for an hour and use to top a bed of spinach and kale for a delightful summer salad. Picture credit:...

A German food company has figured how to print “food” from a 3D printer. As a nutritionist (and really as a human i I’m fascinated to see where this goes though. Will this be a solution used to end world hunger?n general), this terrifies me. I will be the first to admit I do not begin to understand 3D printing; I do, however, understand the power of food and how it can affect our health. I believe that in order to thrive, humans need to eat primarily unprocessed food that comes from nature. I’m confident that anything that comes out of a printer is not meant to go into our...

Travel is not always ideal for maintaining healthy eating behaviors. See below for 6 easy tips to avoid coming home and feeling like you need a cleanse! 1. Pack your first meal. Whether on the road or in the air, pack your first meal so you don’t have to eat the junk on the highway or in the airport. Yes, you can take food through security! 2. Bring a reusable water bottle. Refill it when you get through security or at the gas station. Preventing dehydration helps your energy level and prevents you from thinking you are hungry when it’s actually thirst. 3. Pack non-perishable snacks. Apples, nuts, beef jerky and some bars travel very well. I like Probars as a convenient meal replacement when on the run. 4. Workout. I know this isn’t eating-related, but we always eat better when we maintain regular exercise! Stay consistent. 5. Eat protein with every meal. Protein helps us feel more satisfied and less hungry; it also contributes to balanced and sustained energy. Maybe more importantly, this will keep you from reaching for the convenient, simple sugars that are nutritionally void. 6. Don’t forget about the grocery store. Just because you don’t need a week’s worth of groceries doesn’t mean that you can’t stock up on a few healthy staples. This is especially helpful on road trips. Safe, healthy...

An abundance of seasonal spring favorites are about to hit your local produce shelves. A great way to maximize the nutritional value of any recipe is to include a wide variety of veggies. What better vehicle for all this valuable nutrition than the classic favorite…PIZZA! Swapping out traditional ingredients for ones that pack a “bigger bang for your buck” is an easy way to create the healthy pizza of your dreams. Here are some great alternatives to the traditional pizza ingredients we all love. For more great ideas like these and info about how to have The Healthy Nut prepare food for you, check out the NEW website at www.HealthNutAustin.com. Toppings: The more fresh veggies the better! Don’t be afraid to get creative. Broccoli, asparagus, artichokes, and brussels sprouts all roast well and make delicious additions to any pizza. Sauce: Pesto, sun dried tomato tapenade, light all natural alfredo sauce, hummus, salsa, olive oil and fresh garlic, are all great alternatives to traditional tomato sauce. If you do go with tomato sauce, try to make sure it doesn’t have added sugar. Cheese: Use fresh mozzarella and ricotta instead of the processed varieties. More is not always better. Make sure the toppings are the stars of the show. Crust: Being from Chicago, I will always have a special place in my heart for Gino’s East cornmeal crust deep dish pizza. However, in order to enjoy this special treat every once in a while, I have to make sure to satisfy my more frequent cravings with healthier options. Polenta, cauliflower, and eggplant are just a few alternative crusts that will please any pizza aficionado. Give this one a try… Asparagus, Spinach and Artichoke Pizza with Cauliflower Crust Makes 1 8″-10″ pizza Toppings: 1/2 cup chopped asparagus 1/2 cup diced artichoke hearts (canned in water not oil) 1 cup sauce of your choice (My favorite options are sun dried tomato pesto or light all natural alfredo.) * If you use pesto or an oil based sauce, it goes a long way. You should only need about 1/2 a cup 4 oz ball fresh mozzarella thinly sliced or shredded 1/4 cup Parmesan cheese 1/2 cup fresh ricotta 1 cup fresh spinach leaves * For the meat eaters out there, spicy Italian turkey sausage compliments this pizza perfectly! Cauliflower Crust: 1 Small head Cauliflower (3 cups riced) 1/2 cup Parmesan Cheese 1/2 cup Mozzarella Cheese 1 tsp fresh parsley finely chopped 1 tsp fresh Oregano finely chopped 1 tsp fresh Basil finely chopped 1/2 tsp Garlic Powder 1/2 tsp Pepper 1/4 tsp Kosher Salt 1 whole Egg Red Pepper Flakes (optional) Pulse the cauliflower in a food processor until it looks like tiny grains of rice. Place all of it in a microwave safe dish and heat for 10 minutes, taking it out every 2 -3 minutes to stir. Place the steamed cauliflower in cheese cloth and allow to cool for a few minutes. Squeeze as much water out of the cauliflower before mixing it with the rest of the crust ingredients. Once you steam and drain you should have about 2 cups or cauliflower. Add the rest of the crust ingredients and mix together. Lay out the mixture on a baking sheet and spread out evenly into whatever shape you want. I like square because it’s easier to cut and share. Once you have an even layer of...

Posted by Nutritionist on 3:25 am in Nutrition, Recipes | Comments Off on Fabulous Recipes from The Health Nut – And She will Deliver to YOU!

Roasting Vegetable…The Ultimate Way to Make Any Meal a Nutritious Success Trying to figure out how to make food exciting, healthy, and delicious? Have no fear, the solution is less than 30 minutes away! Roasting vegetables is one of the simplest and healthiest ways to transform ordinary vegetables into extraordinary meals! Two of my favorite items to roast are brussel sprouts and butternut squash. These two recipes, brought to you by The Health Nut, are sure to be a hit! Roasted Parmesan Brussel Sprouts 1 lb small to medium brussel Sprouts halved or quartered 1/2 cup finely grated parmesan cheese 1/4 cup olive oil (or your favorite oil of choice) just enough to coat the brussel sprouts salt, pepper, and garlic powder sprinkle evenly over entire batch Preheat the oven to 375 degrees. After quartering or halving the brussel sprouts toss them with the oil and spread them out evenly on a baking sheet. Sprinkle salt, pepper, and garlic powder evenly over the whole batch. Then sprinkle on the parmesan cheese. You can also mix in chopped onions for added flavor. Place in the oven and check back in 25 minutes. Your brussel sprouts should be nicely browned, crispy on the outside, and tender on the inside. Roasted Butternut Squash Soup 1 medium size butternut squash 1/2 medium size yellow onion coarsely chopped 1 1/2 cups almond milk (or milk of your choice) 2 cups chicken stock 2 tbsps of salt and pepper 1 tbsp garlic powder 1/4 tbsp cayenne pepper 2 tbsps butter (optional) Preheat the oven to 375 degrees. Cut the butternut squash in half lengthwise. Place the halves skin up on a lightly greased baking sheet, so the inside of the squash is facing down against the pan. Distribute the chopped onions around the squash halves. Roast for 30 – 45 minutes, or until the skin is starting to brown and the squash is a deep golden orange and very soft when poked with a fork. Remove from the oven and flip both halves over and allow to cool slightly. Scoop out and discard the seeds. Spoon the squash and onions into a blender along with the rest of the ingredients and blend away! Always add the liquid first for maximum efficiency when blending. You can add more chicken stock or almond milk for a thinner consistency. Or use less liquid and a 3/4 cup shredded sharp cheddar cheese for a thicker consistency. Pour over your favorite pasta for a delicious alternative to mac and cheese. If you’re looking for more information on how to turn everyday ingredients into fuel that will supercharge your body, Like The Health Nut on Facebook. I primarily specialize in making nutritious, individual meals customized for your specific dietary needs. The food is always fresh, delicious, and delivered straight to your door. Give me a call or shoot me an email for more information on my budget friendly meal plans. Make the decision to improve your life today by making the food you put in your body a priority! The Health Nut – Audrey Pietrzak Phone: 512-994-9570 Email: HealthNutAustin@gmail.com...

Excerpts from Laura’s letter to the successful participants! CONGRATULATIONS!!! You just survived three full weeks without added sugar during the hardest time of year for a sugar lover. While everyone around you is overindulging, you’ve remained cool, calm and collected keeping your eye on the prize. You did it! The purpose of this challenge was not just to reduce our sugar intake for health’s sake, but also to learn about the ingredients of the food we eat and to prove to ourselves that we have control over our cravings. Did you learn a thing or two? Testimonials: “I am glad that I have taken this challenge with this wonderful group of people for support and encouragement. It helped me realizing the self-discipline power that I didn’t know I had.” – Somayya Rodriguez “I am loving my diet so much. Feeling invigorated, light, agile. I think I’m going to keep going with it. Tack on another month! Jan 25th here I come!” – Zoe Mantarakis “I think it’s funny how food (especially sweets) is the office gift of choice & my response now is meh. I think that this genuinely shows how much my taste & taste buds have been changing over this challenge. Hurray!” – Donna Chimera Well done everyone. Can you think of a reward to give yourself that is not food based? Now go enjoy the holidays. Follow the Pure Austin Nutrition blog, pinterest, twitter & instagram. Join the Limited Sugar Challenge starting January...